• Try mindfulness. Simple mindfulness techniques can help you stay calm under pressure, and regular practice can keep your overall stress levels low. Many hospitals and health centers offer classes in mindfulness meditation. One recent study found that U.S. marines benefited from mindfulness training before being deployed.
• Spend time outdoors. Research shows that spending time in nature is a, well, natural stress buster. So find ways to spend time outside every day. Bring your dog with you, or a friend's—spending time with animals reduces stress, among other benefits.
• Treat yourself to a hand massage. In a study done in 2008, a five-minute hand rub was effective at lowering stress levels. You can teach a friend or partner how (and offer to return the favor when they need it). Or do it for yourself if there's no one around to lend a hand.
• Control workplace stress. Learn how to manage workplace stress and ease the burden when you have to bring work home with you.
• Customize your to-do list. No need to only list chores, meetings, and deadlines in your calendar or daily planner. Include enjoyable things as well. This has the added benefit of giving you more to cross off—voilà , a greater sense of accomplishment. For example: “Check my favorite travel blog to plan this year's vacation,” or “Watch that basketball game at 3:00."
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Showing posts with label disease: stress. Show all posts
Showing posts with label disease: stress. Show all posts
Thursday, May 6, 2010
Saturday, July 18, 2009
Being assertive: Reduce stress, communicate better
Being assertive: Reduce stress, communicate better
Assertiveness can help control stress and anger and improve coping skills for mental illnesses. Recognize and learn assertive behavior and communication.
By Mayo Clinic staff
Being assertive is a core communication skill. Being assertive means that you express yourself effectively and stand up for your point of view, while also respecting the rights of others. Think of it this way: Assertiveness is the sweet spot between being too aggressive and too passive. In addition, being assertive can also help boost self-esteem and earn others' respect.
Some people appear naturally assertive. But if you tend to be more passive, you can learn to be more direct. Or if you tend to be aggressive, you can learn to tone down your communication style.
Why assertive communication makes sense
Because it's based on mutual respect, assertiveness is an effective and diplomatic communication style. Being assertive shows that you respect yourself because you're willing to stand up for your interests and express your thoughts and feelings. It also demonstrates that you're cognizant of the rights of others and willing to work on resolving conflicts.
To read the full article: http://www.mayoclinic.com/health/assertive/SR00042
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Even $1 or $5 helps us to serve you.
Assertiveness can help control stress and anger and improve coping skills for mental illnesses. Recognize and learn assertive behavior and communication.
By Mayo Clinic staff
Being assertive is a core communication skill. Being assertive means that you express yourself effectively and stand up for your point of view, while also respecting the rights of others. Think of it this way: Assertiveness is the sweet spot between being too aggressive and too passive. In addition, being assertive can also help boost self-esteem and earn others' respect.
Some people appear naturally assertive. But if you tend to be more passive, you can learn to be more direct. Or if you tend to be aggressive, you can learn to tone down your communication style.
Why assertive communication makes sense
Because it's based on mutual respect, assertiveness is an effective and diplomatic communication style. Being assertive shows that you respect yourself because you're willing to stand up for your interests and express your thoughts and feelings. It also demonstrates that you're cognizant of the rights of others and willing to work on resolving conflicts.
To read the full article: http://www.mayoclinic.com/
If you enjoyed this, would you please make a donation?
Even $1 or $5 helps us to serve you.
Wednesday, February 11, 2009
Incorporating Yoga into Daily Routine Can Help Relieve Stress
Incorporating yoga into daily routine can help relieve stress
By CONNIE MIDEY
Gannett News Service
Monday, November 29, 2004
http://www.herald-dispatch.com/2004/November/29/HElist2.htm
This is multitasking to relax instead of frazzle us: doing yoga while
showering, standing in a checkout line at the store or reaching for the
telephone.
"Yoga has so many benefits in terms of stress relief and flexibility,"
Michele Stanten, fitness director for Prevention magazine, says from
Emmaus, Pa. "It can energize us, get our circulation going, and decrease
levels of the stress hormone cortisol."
If finding time for a class or even a structured workout session at home
seems impossible, Stanten suggests incorporating these simple,
one-minute-or-less yoga poses in your daily activities.
• In the shower: belly breaths. In the warm, moist air of the shower,
close your eyes, put your hands on your belly and inhale. Your belly
should push your hands outward. Then exhale, contracting your bellybutton
toward your spine to force air out of your belly and lungs. Say "love,"
"amen" or "om" as you exhale.
• In line: modified tree pose. If you’re worried about getting funny
looks, you may want to do only the first part, which is assuming a
simplified mountain pose.
Stand with your feet hip-width apart. Lift the balls of your feet and
spread your toes, then gently set them back on the floor and balance your
weight evenly. Tip your tailbone toward the floor. Pull your shoulder
blades back and straight across and relax them slightly downward. Let your
arms hang. Hold your head so the underside of your chin is parallel to the
floor, keeping your mouth, throat and eyes relaxed.
If you’re feeling brave, hold onto the shopping cart or a sturdy shelf and
move into the modified tree pose. Rest the sole of your right foot against
the inner thigh of your left leg or, less conspicuously, against the
inside of your left ankle. Repeat, resting left sole against right thigh
or ankle.
• On the telephone: six-second tranquilizer. Let the phone ring two to
three times while you close your eyes and picture yourself in a relaxing
spot. Sit up tall, take a nice deep breath, relax and smile. Then reach
for the phone and say hello to the person waiting patiently on the other
end of the line. Yoga teachers call this "mouth yoga," Stanten says.
By CONNIE MIDEY
Gannett News Service
Monday, November 29, 2004
http://www.herald-dispatch.com/2004/November/29/HElist2.htm
This is multitasking to relax instead of frazzle us: doing yoga while
showering, standing in a checkout line at the store or reaching for the
telephone.
"Yoga has so many benefits in terms of stress relief and flexibility,"
Michele Stanten, fitness director for Prevention magazine, says from
Emmaus, Pa. "It can energize us, get our circulation going, and decrease
levels of the stress hormone cortisol."
If finding time for a class or even a structured workout session at home
seems impossible, Stanten suggests incorporating these simple,
one-minute-or-less yoga poses in your daily activities.
• In the shower: belly breaths. In the warm, moist air of the shower,
close your eyes, put your hands on your belly and inhale. Your belly
should push your hands outward. Then exhale, contracting your bellybutton
toward your spine to force air out of your belly and lungs. Say "love,"
"amen" or "om" as you exhale.
• In line: modified tree pose. If you’re worried about getting funny
looks, you may want to do only the first part, which is assuming a
simplified mountain pose.
Stand with your feet hip-width apart. Lift the balls of your feet and
spread your toes, then gently set them back on the floor and balance your
weight evenly. Tip your tailbone toward the floor. Pull your shoulder
blades back and straight across and relax them slightly downward. Let your
arms hang. Hold your head so the underside of your chin is parallel to the
floor, keeping your mouth, throat and eyes relaxed.
If you’re feeling brave, hold onto the shopping cart or a sturdy shelf and
move into the modified tree pose. Rest the sole of your right foot against
the inner thigh of your left leg or, less conspicuously, against the
inside of your left ankle. Repeat, resting left sole against right thigh
or ankle.
• On the telephone: six-second tranquilizer. Let the phone ring two to
three times while you close your eyes and picture yourself in a relaxing
spot. Sit up tall, take a nice deep breath, relax and smile. Then reach
for the phone and say hello to the person waiting patiently on the other
end of the line. Yoga teachers call this "mouth yoga," Stanten says.
Monday, December 29, 2008
Top 10 ways to deal with overwhelm
Top Ten Ways to Deal with Overwhelm
by Michael Angier
http://www.stretcher.com/stories/03/03oct13j.cfm
Lately, many of the people I've been talking with or coaching have been
complaining about being overwhelmed. I have to admit that I've been
wrestling with it too.
My ideas and my commitments seem to far outpace my time and energy. So
here's my advice to you--and to myself--for dealing with overwhelm.
Recognize that overwhelm isn't real. It's not something that attacks us.
It's a feeling we experience based upon a belief there's too much to do
and too little time to do it. It's fear--plain and simple. And once we
recognize and acknowledge it, we're better equipped to deal with it.
Be grateful. Just think, the alternative is that you have little to do and
you're bored. Appreciate the fact that you have the opportunities and the
projects that allow you to contribute to the world.
Accept the fact you'll never be caught up. If you're a person of
action--someone with goals and aspirations--it's not too likely you'll
ever have an empty inbox. The times in which we live and our ability to do
meaningful work throughout our lives leads me to believe that we will
always have things left to do.
Understand that we can only think about one thing at a time. We may be
able to multi-task and we may be able to switch our thoughts very rapidly,
but we really can hold only one thought in our mind at a time. Trying to
think about more than one thing at once is very tiring and frustrating.
Be selective. The biggest weapon you have in fighting overwhelm is your
ability to prioritize what you need to do. By making intelligent choices
based upon urgent, non-urgent, important and non-important, we can focus
better. By basing these choices on our core values, we can relax in the
belief that we're doing what matters most.
Delegate. Learn to gain the assistance of others. People like to help, but
you have to ask. Anything that can be adequately done by someone else
should be delegated. It's an important skill worth developing.
Learn to say no. Our feelings of overwhelm largely come from taking on too
much. If you're asked to do something, don't be too quick to accept the
assignment. You might think you're being a nice person, but if you succumb
to health problems because of it, you won't be nice for very much longer.
If you're TOLD to do something (by a boss, for instance), ask them which
things they would like to have you put off while you complete the new
assignment.
Take care of yourself. There will always be times when we're called upon
to put forth extra effort. And we can if we've been taking good care of
ourselves right along. For those periods where extra drive, a few extra
hours and hard work are required, we need to be in good shape--mentally
and physically.
If we've been eating, sleeping and exercising properly, we'll be far
better prepared for the extra stress our lives require.
Remember to take breaks. The tendency for many of us is to work harder and
longer. In actuality, we can get more done in less time and with less
effort if we take breaks.
Breathe. When we feel overwhelmed, we have a tendency to tighten up
instead of relax. It seems like there are many things we HAVE to do, but
the only thing we REALLY have to do is breathe. Take some long deep
breaths and feel yourself returning to the present.
Focus on the task at hand. If we're thinking about what's NOT getting done
or all the other things we have to do, we can't focus well on what we're
doing now. Think about what you ARE doing rather than what you're NOT
getting done. Otherwise, you're going to be defeated by your feelings of
overwhelm.
Use these ten tips in dealing with overwhelm and you'll find yourself
feeling more in charge and at peace.
by Michael Angier
http://www.stretcher.com/
Lately, many of the people I've been talking with or coaching have been
complaining about being overwhelmed. I have to admit that I've been
wrestling with it too.
My ideas and my commitments seem to far outpace my time and energy. So
here's my advice to you--and to myself--for dealing with overwhelm.
Recognize that overwhelm isn't real. It's not something that attacks us.
It's a feeling we experience based upon a belief there's too much to do
and too little time to do it. It's fear--plain and simple. And once we
recognize and acknowledge it, we're better equipped to deal with it.
Be grateful. Just think, the alternative is that you have little to do and
you're bored. Appreciate the fact that you have the opportunities and the
projects that allow you to contribute to the world.
Accept the fact you'll never be caught up. If you're a person of
action--someone with goals and aspirations--it's not too likely you'll
ever have an empty inbox. The times in which we live and our ability to do
meaningful work throughout our lives leads me to believe that we will
always have things left to do.
Understand that we can only think about one thing at a time. We may be
able to multi-task and we may be able to switch our thoughts very rapidly,
but we really can hold only one thought in our mind at a time. Trying to
think about more than one thing at once is very tiring and frustrating.
Be selective. The biggest weapon you have in fighting overwhelm is your
ability to prioritize what you need to do. By making intelligent choices
based upon urgent, non-urgent, important and non-important, we can focus
better. By basing these choices on our core values, we can relax in the
belief that we're doing what matters most.
Delegate. Learn to gain the assistance of others. People like to help, but
you have to ask. Anything that can be adequately done by someone else
should be delegated. It's an important skill worth developing.
Learn to say no. Our feelings of overwhelm largely come from taking on too
much. If you're asked to do something, don't be too quick to accept the
assignment. You might think you're being a nice person, but if you succumb
to health problems because of it, you won't be nice for very much longer.
If you're TOLD to do something (by a boss, for instance), ask them which
things they would like to have you put off while you complete the new
assignment.
Take care of yourself. There will always be times when we're called upon
to put forth extra effort. And we can if we've been taking good care of
ourselves right along. For those periods where extra drive, a few extra
hours and hard work are required, we need to be in good shape--mentally
and physically.
If we've been eating, sleeping and exercising properly, we'll be far
better prepared for the extra stress our lives require.
Remember to take breaks. The tendency for many of us is to work harder and
longer. In actuality, we can get more done in less time and with less
effort if we take breaks.
Breathe. When we feel overwhelmed, we have a tendency to tighten up
instead of relax. It seems like there are many things we HAVE to do, but
the only thing we REALLY have to do is breathe. Take some long deep
breaths and feel yourself returning to the present.
Focus on the task at hand. If we're thinking about what's NOT getting done
or all the other things we have to do, we can't focus well on what we're
doing now. Think about what you ARE doing rather than what you're NOT
getting done. Otherwise, you're going to be defeated by your feelings of
overwhelm.
Use these ten tips in dealing with overwhelm and you'll find yourself
feeling more in charge and at peace.
Monday, September 22, 2008
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